SOMATIC PRACTICE: “Holding More, Staying Grounded” 

Purpose:
To expand your capacity to experience ease, support, and goodness without tipping into overwhelm.

Duration:
5:19 minutes

Why it works:
Positive experiences can feel unfamiliar or destabilising. This practice teaches the body how to stay present with expansion in small, manageable increments.

LISTEN TO PRACTICE HERE:

Capacity Mapping

Reflection + Integration Exercise

Reflection Prompts

1. When things start going well, I tend to…
□ speed up
□ downplay it
□ feel uneasy
□ overthink
□ brace
□ relax
□ feel hopeful

2. What sensations arise when I imagine having more ease, support, or abundance?
Describe where and how you feel this.

Capacity Check-In

Complete the sentence:

“Right now, I can comfortably hold ___ more without feeling overwhelmed.”
(Be specific but gentle: more rest, more support, more joy, more help.)

Integration Questions

• What happens when I let good moments last just a little longer?
• What helps me stay present when things feel expansive?
• What does my body need in order to trust “more”?

Closing Statement

Place a hand on your body and read aloud:

“I am expanding my capacity at my own pace.”
“I am allowed to receive without losing myself.”